Cinders Build Character
AO: Norseman
When: 2025-04-03
QIC: Ha-ha
PAX (12): Cam's, Chapter 11, DeLorean, DirtyMO, Ha-ha, Knight Rider, Matlock, Slick, Smoker, Stu, Tumbleweed, Snoozer
Preamble:
It's been a while since were had worked the cinders at St. Francis. Time to pull them out. Short disclaimer and a group recitation of the F3 Mission Statement and we were off.Warm-O-Rama:
Down to the old flag parking lot for:- SSH
- Weed Pickers
- Imperial Walkers
The Thang:
Everyone grab a cinder from the pile and head down to the track. This morning it was all about the Cindy. Every exercise was with the coupon except the merkins. Three to a team. Two men work on the exercise, one carries his cinder to the 50 yard line and back. Then PAX two goes, then PAX three and start the rotation over. New song = new exercise.| Song | Exercise | |
| Hope | 04:25 | Overhead Press |
| No Longer Bound | 02:53 | Curls |
| Higher | 03:08 | 1)Clean 2)Front Squat 3)Back Squat 4)Front Rack to Ground |
| I Still Believe | 03:12 | Dead Lift |
| God is Good | 03:28 | Lunge with Coupon |
| Without You | 03:47 | Upright Row |
| Grave Robber | 02:51 | Coupon Swings |
| Challenge | 03:30 | Skull Crushers |
| Hard Work God First | 04:08 | Merkins (no coupon) |
| Our God | 02:32 | Copperhead Squats |
| Til The Day I Die | 03:47 | Flutter with coupon |